Why do diets not work or not work as promised, and people can hit the gym for years, but their numbers don't change? Our heroine knows how to lose weight correctly and for a long time, and is ready to reveal all the secrets to you. Read carefully!
For a year I have not gained weight again after another weight loss to the sea. All this time I eat my favorite dish after 6: 00 p. m. , and sometimes after 11: 00 p. m. I eat a lot. But I'm not gaining weight like before!
My clients I contacted stopped dieting and cardio a week before vacation, and chose the right weight loss strategy because they are aiming to lose weight forever. They are no longer upset about losing weight slowly (2 kg per month), they are happy to have been inoculated with the truth thanks to endless advertising about a quick result for life!
If you're currently on another diet, then go make yourself a bigger sandwich and come back and finish reading this article! Let's talk about how to lose weight once and for all. Or at least structure everything you need to know about it.
Lose weight permanently with a calorie deficit
Let's first see how the weight loss process takes place. So, to lose weight, whether slowly or quickly, we must form a calorie deficit. That is, you have to burn more calories than you get. There are two ways to create a calorie deficit: diet and exercise. There is also a 3rd one that complements diet and fitness and is not a separate option for losing weight quickly and sustainably: extra-workout activity (your favorite 10, 000 steps).
How to lose weight: calorie deficit
That is, you can reduce food to the required deficit and start losing weight without going to the gym. Or you can eat chocolates and train in the gym more than was eaten. And in fact, and in another case, you will lose weight, another thing is that it will not necessarily be fast and correct.
And what exactly you will lose weight, waist or butt, is unknown. The result is unpredictable. In both cases. But what to do and what to do to lose weight forever and not gain weight again? Unfortunately, this is not written in the recommendations for any diet.
As the saying goes, "When you lose weight, you realize you weren't loved not because you were fat, but because you were a jerk! " In this joke, I founda deep meaning associated with the weight loss process and the state you get to as a result.
Losing Weight Forever: Diet or Lifestyle?
So where to start? First, choose a weight loss strategy for yourself by setting your goals. If you want to be in a resort in a month and, having tucked in your belly, take some nice pictures for a social network or conquer the man of your dreams, you can risk all your health, because it will not cost you anything forthat he is there! Rapid weight loss is for you! Get ready for some serious stress on the body! Get on the "Dukan" - and in a month you will pour 4-5 kg of water, 2-3 kg of fat and muscle mixed. Just keep in mind that as a general rule, we have to choose what we want: to lose weight properly and sustainably, or to lose weight quickly?
If you are ripe to lose weight once and for all, then let's find out together why this strategy is correct and what result you will achieve.
Calorie Deficit Options to Help You Lose Weight Permanently
Let's start with the food. Any diet from the Internet is a huge calorie deficit, reducing food from your 2300-2500 to 1000 kcal per day, for example. The food itself is of little importance. The goal of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But a significant deficit is first of all a violation of the hormonal background and a high risk of breakdowns, so it is unlikely that you will be able to lose weight forever.
In a long-term weight loss strategy, the calorie deficit should be small - 200, maximum 400 kcal per day. Never lower your daily caloric intake to less than 1500 kcal! This is the lowest health limit for a female over 16.
With a small calorie deficit and a good job in the gym, you begin to lose weight precisely because of subcutaneous fat. The optimal formula for weight loss is 3 weeks off, then 3 weeks on. That is, for the first 3 weeks you eat 200-400 kcal less than your daily intake, then for 3 weeks you eat the daily intake. But don't go over it! It is important. Lost a few pounds. Then a new circle: deficit - retention. And so on until you get the numbers you want.
Since the body in this case does not experience excessive stress, we have the opportunity to lose weight once and for all and keep this weight in the future. I don't recommend sitting on a deficit with no deduction, because disruptions are possible that will demotivate you to do this important thing, which will definitely turn your life around 180 degrees.
How to calculate your calorie intake to lose weight correctly?
Everyone is individual. And when it comes to a deficit of 200 kcal, it is important not to be mistaken with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such tests, the easiest way is to listen to your body through observations. Try to eat clean food 3 times a day for several days (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe the changes in weight, and also count the amount of food.
It is very difficult to overeat with such a food basket if you do not add sugar and delicious sauce or start frying everything. After counting the daily calorie intake for 1-2 weeks and observing the weight, which should not worsen, you will calculate your daily rate. This data will be exactly your body, which is very important for losing weight correctly and for a long time!
Then you will take 200-400 kcal from this norm to create a deficit. Moreover, 200 is better than 300 or 400!
What to eat to lose weight?
All the information chaos about what to eat to lose weight and how to wave your leg to round your fifth point is nothing more than phytonia content for the same phytonias that haveplenty of free time to run around the shops and look for chia seeds for lunch. But this is too complicated a way to lose weight easily and correctly.
Ordinary people who work 8 or more hours, raise children, deal with other important issues, simply do not have the time and opportunity for such a lifestyle. Carrying a container of food with you to work is cool, ordering ready meals with a normal KBJU is very convenient. But the most important thing in competent weight loss is that you do not get tired of these containers in a few weeks and do not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, let yourself be tempted by this pleasure! Now you can find it all everywhere. The main thing is to be able to choose!
Remember that the most important principle of effective weight loss once and for all - you need to be comfortable. You don't have to feel like an outcast choking on lentils in the kitchen when everyone's out for lunch.
Diet to lose weight permanently
How do you plan your diet anyway? In the process of losing weight, only the caloric deficit counts, not your diet (for a healthy person)! You can eat chocolate and hamburgers while losing weight. But if you replace delicious high-calorie foods with "correct" foods (we're not talking about low-calorie foods), saturation occurs much faster, the diet is more comfortable, you lose weight faster and weightis maintained more easily. And the right food is the one that nourishes your muscles, contains all the nutrients you need, does not lead you to breakdowns on the way to the coveted "lose weight forever" and helps start the acceleration of processesmetabolic.
BJU formula for proper weight loss
Recall that BJU is:
- squirrels
- Fats
- Carbohydrates
The BJU formula is also different for everyone. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased the carbs in my diet! Yes, yes, pasta and cereals every day - all in less 16 kg of pure fat! This question is individual, you won't find a single formula in the table, you have to experiment with the menu until you find the perfect formula. In any case, you will be able to quickly or slowly, but lose weight with a calorie deficit, but a balanced diet will help start the processes necessary to lose weight and keep it off. Sometimes cutting carbs in favor of protein will unbalance your appetite and cause you to crave chocolate. The basic principle that you must remember in order to lose weight once and for all: in each of your meals there must be proteins, fats and carbohydrates. And the goal should be to form the right eating habits.
Nutrition is a culture of nutrition that helps develop them. To understand your eating habits a little better, you have to turn to specialized literature or thematic sites: methods and systems of authors, dozens and hundreds of blogs from other authors and trainers. Since they are all professional to varying degrees, it makes sense not to immediately rush to fulfill all the instructions, but to carefully assess what is on offer and listen to each other!
The nutrients themselves are very important for the restoration of the "hormone". For a person suffering from hormonal disorders, the help of a nutrition specialist is necessary. Without such consultation, it may not be possible to lose weight for a long time and maintain the achieved weight.
If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will stop the weight loss process without getting results! The fact that you've been counting calories for a while is already very emotionally complex. Start simple if it is not possible to establish a menu with a specialist. Maintain carb balance at 70% complex and 30% fast. Protein at 1-1. 5g per kilogram of your weight (varies depending on the volume of your workout) and fat is a minimum amount. But don't overdo it with fat-free foods, you definitely need fat too! 5% cottage cheese is excellent for fat content, it is quite within the rules of effective weight loss for a long time.
Change the ratio of BJU according to different formulas and observe yourself when you tolerate a deficit of 200 kcal better and when you lose weight.
Another nutrition question on the way to the "lose weight once and for all" darling
Can you eat after six? It doesn't matter what time you eat. The recommendation not to eat after 6 hours is due to the fact that in this case you skip a meal, which automatically reduces your diet by 25-30%, thereby forming a calorie deficit - and you begin to lose weight. If you have ever formed a deficit, you can eat at a time that suits you and it will not prevent you from losing weight properly.
It is not recommended to eat two hours before bedtime, as this negatively affects the recovery process. Well, in general, metabolic processes slow down in a person after 4: 00 p. m. , hence the support for the opinion that one should not eat after six. But they slow down - it does not mean that they stop, just work to achieve the goal of losing weight for a long time, it goes slower. This is an average hospital temperature, because if your main activity and training is in the afternoon, your metabolism is probably working differently. I managed to lose 16 kg in 5 months, by eating every evening at 10: 00 p. m. - 11: 00 p. m. , despite the metabolism!
Choose a workout
So, having established the nutrition, it is worth sorting out the training: what program to choose, what load, what exercises and in general the type of physical fitness. There are many options, you can start with interest. But you're probably wondering why so many people go to the gym for years and still don't reach the ideal, or why there are so many obese people in marathon races.
The choice of sport and activity should be linked to your goals. If you're thinking about how to build a beautiful body, lose weight permanently, and maintain your weight, 70-80% of your activity should be related to training to increase muscle mass.
Muscles for girls: why, if you just want to lose weight for a long time?
Why do we girls need muscle mass, you ask. Well, at least to eat more and not get better. With good muscle mass, you can afford to eat your favorite foods, and in solid quantities.
Well, and most importantly, muscle mass is necessary if you want to have a beautiful body, it is easier to lose weight and maintain weight in the future. Pay attention to people with the same weight and different percentages of muscle mass and fat. A girl with a good muscle mass of 60 kg looks much slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that fat has a loose structure, and visually a 50-kilogram little girl can look like a plump Thumbelina. And a muscular and juicy woman weighing 60-65 kg will be an ideal model for underwear.
Losing Weight the Right Way: Strength vs. Cardio
Why is strength training always a priority? But because only with them can we build muscle mass, which is so necessary for a beautiful body. Cardio, on the other hand, burns muscle as well as fat. And they have many contraindications and negative effects on the weight loss process. Cardio makes you really want to eat, which leads to disturbances in nutrition and provides terrible discomfort if you are in short supply. And we remember that stress makes it very difficult to finally lose weight once and for all! Also, cardio leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are used to comparing the calorie expenditure of cardio and strength training head-on, without taking into account the essence of what we need from training. Although the calorie expenditure during cardio training can be twice as high, it is longer in strength mode, calories are consumed during the day after strength training. And most importantly - cardio has nothing to do with the growth of muscle mass, which is so necessary for losing weight relatively easily, quickly and correctly!
Why do you need a coach in the weight loss process?
When you hear phrases like "5 Best Butt Workouts" or "Complete Fat Burning Workout" etc. , these are just abstractions and allegories that help describe one of the tools of one of the workouts. And in order to lose weight, keep weight off and create a beautiful body for many years, first of all we need to talk about a training program. It should include periodization of volume strength training, and weight progression, and various exercises for the same muscle group at different inclines, and different loads on different muscle groups due to figure characteristics, and thedevelopment of various functional skills.
To do this, I recommend finding a professional trainer who is deeply immersed in the subject, who has experience with similar tasks, and who will help you avoid injuries from self-teaching with poor technique. Well, if your coach turns out to be a charismatic specialist who can not only competently work with your body, but also provide the necessary psychological support and motivation, then that's 90% success in the process of your transformation.
In general, psychological support is extremely important to lose weight once and for all, especially for those who have just given up many diets that promise rapid weight loss and have chosen an appropriate weight loss strategy. A lot of interesting information about this can be found in the books of psychologists.
Note that when a professional athlete prepares for a competition, he always has a coach, even if this athlete himself can easily prepare other people for competitions. This is so because it is very difficult to train even for a professional. We feel sorry for ourselves and underwork the necessary few repetitions, which will give the long-awaited effect of losing weight for a long time. Well, if you are not related to sports, it is very difficult to create a program for yourself and implement a technique, which is proven by the examples of many people who regularly train on their own in thegym and did not even achieve even average results in creating the desired figure.
Important points often ignored when you want to lose weight quickly
This is a dream. Much has been written and said about this. I will simply say: if you don't get enough sleep, the effect of your efforts in training is almost halved and nutritional breakdowns are sure to follow, which will prevent you from losing weight easily and properly. Our muscle fibers are restored during sleep, and if there was little time to sleep, the muscles did not recover and therefore did not grow. And we discovered that the presence of muscles in the body is the key to a beautiful figure.
The rate of weight loss once and for all
The optimal weight loss is 1. 5-3 kg per month. I'm talking, of course, about pure fats. You need to understand that losing 2 kg per month is very good, even if a girlfriend lost 7 kg per month - and this is a bad result. Here more means worse! Gone quickly and will be back soon. A slow pace is preferable to lose weight permanently. Why am I focusing on this? Because you must have an adequate perception of this process. One of our clients, after a month of intensive training and normalization of nutrition, did not want to continue the weight loss program, and I asked her, "What is it? She replied: "I only lost 5 kg with your training, it's so little . . . " Only! Imagine that a woman sheds 5 kg in a month, and if in a year, it will be 60 kg! Little?
Be careful and think long term! Take two years to lose weight correctly and create an ideal figure, and during this period you can achieve stunning results, and most importantly, after achieving the result, keep your weight. You can go down 2-3 clothing sizes in the first six months, but the rest of the time will be spent creating proportion and relief.
And further! Don't focus on the weight. He can stand for a long time, then show noticeably less 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only care about pure fat loss. An ordinary centimeter tape can be used as a reference at home. And professionally - caliper or body composition diagnostics.
Lose weight correctly with hormone issues
If you are aware of hormonal issues, then go to a nutritionist who will restore your hormonal levels. And hence weight loss will be a side effect. After that, you can independently balance your diet, lose weight and maintain your weight.
And if you need to lose weight quickly for a sea trip?
To figure out whether or not you will, compare short- and long-term weight loss strategies, and decide if this journey is worth another hormonal boost for your body, and then a few extra pounds back. Or would you rather lose weight properly and forever?
If it's still worth it, then the advice is ordinary: a big deficit and a lot of practice. Strenuous cardio workouts will help the best. An excellent and most effective result is given by HIIT training, as well as EMS training with a program using the same method at high intensity.